Welcome Back Kotters

YHC arrived early to get a couple extra miles in before the guest Q appearance at Thunder. At 1855 the first other car rolled in with some Pax not seen in a while. A little refresher to F3 and we were off.

EC: Skidmark

Warm Up: Mosey around the soccer field and did some exercises along the way.

  • SSH x 20
  • IW x 10, Hillbillies x 10
  • Mountain Climbers x 15
  • Good Mornings x 10
  • Fozio Arm Circles 10 forward and 10 reverse

The Workout: Started at the lower parking lot and Stinson. Did a combination Burp and Merk and Route 66s. Ar first light pole did a burpee with one merkin, 2nd pole a burpee with 2 merkins, so on and so forth all the way to the 11th light post on Stinson which is the corner of Grigsby for a burpee with 11 merkins.

Mosey to the rock pile for Jack  Webbs at 1:3 merkins:shoulder press. After each merkin/press set run to the wooden bridge and back. All the way to 10 merkins 30 presses

Mary:

  • LBC x 20
  • Freddy Mercury x 15
  • Plank hold 5 count
  • Right arm up 5 count
  • Right leg right arm up 5 count
  • regular 5 count
  • left arm up 5 count
  • left arm up left leg up 5 count
  • regular 5 count
  • chill cut 5 count
  • pickle pounder 10 count
  • Homer to Marge 10 count, with right leg up 5 count, left leg up 5 count

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Prayer: Double D, Crablegs, Ausfart